xjohanx Posted February 26, 2007 Share Posted February 26, 2007 Alrighty, time to start a log!Basically I workout at the gym 5 times a week, I have a split program that I follow rather strictly. The split looks like this: Monday: Triceps, ShouldersTuesday: Biceps, ForearmsWednesday: Legs, AbsThursday: ChestFriday: Back I throw in a couple of sets of abs on some days, and on my back days I sometises do some shoulder work too.The excersies I do are not always my favourite ones but my gym is very limited and they are the ones I can do. At the moment I don't do any regular cardio, but when the weather shapes up I play lots of basketball and do both interval training and "long" distance running. Anyway, I appreciate all constructive critisism, comments and so on! Link to comment Share on other sites More sharing options...
loveliberate Posted February 26, 2007 Share Posted February 26, 2007 Thanks for starting your training log here! Link to comment Share on other sites More sharing options...
xjohanx Posted February 26, 2007 Author Share Posted February 26, 2007 Today was Triceps n' Soulders, I did three sets of abs too. I was tired like hell, didn't sleep much at all but I ate a steady breakfast (seitan/soy-sandwhiches, yoghurt and soymilk) so the session was alright I guess. Seated dumbell press16 x 816 x 7,5 (the last one was good but I couldn't get my arms straight)16 x 6 Narrow grip bench press This one is new for me, I can't do the regular bench cause my right shoulder can't take it. But this one feels really good.57,5 x 857,5 x 857,5 x 857,5 x 7 Dumbell side lateral raises (standing)10 x 1010 x 1010 x 9 3 sets of crunches Overhead extensions (Cable, with a rope)55 x 7 (Something happened here, not quite sure what, I always manage at least 8 reps on 55 kg, but however...)50 x 1250 x 10 Bent over side lateral raises (standing)10 x 1210 x 1210 x 12 Front cable raises (with a rope)23 x 1223 x 1023 x 10 Cable push-downs (I've done this for a long time but don't really know what to use for a handle so I'm trying different stuff, therefore I've lowered the weight)64 x 1064 x 964 x 9 As you might have noticed I like to train my shoulders quite light, I feel it's easier to get contact with them that way. Usually I go for 8 reps. Peace out! Link to comment Share on other sites More sharing options...
xjohanx Posted February 27, 2007 Author Share Posted February 27, 2007 Biceps n Forearms Barbell curls40 x 840 x 840 x 7 Barbell rows with supinated grip This one is new for me55 x 855 x 855 x 7 Alternating hammers18 x 818 x 818 x 8 Dumbell curls18 x 818 x 718 x 8 Should mention that all weight are in kilos if I don't write something else.Peace out Link to comment Share on other sites More sharing options...
xjohanx Posted February 28, 2007 Author Share Posted February 28, 2007 legs n absokay, the deal with my legs is that I started training them like a month ago, I used to make up all sorts of excuses not to train them before plus I had an injury in my right hamstring. As I said before my gym is very limited, so we don't have a squat rack. for now that's okay, my legs are weak so I can lift the barbell over my head when I want to squat, hopefully I've found another gym when I can't do that anymore. Calf press132 x 20132 x 20132 x 19132 x 17132 x 16 3 sets of hanging leg raises Squats50 x 1550 x 1450 x 12 3 sets of machine crunches Since I just started training my legs I'm totally finished after three sets of squats, but hopefully I'll soon be able to add more excersises. Peace Link to comment Share on other sites More sharing options...
xjohanx Posted March 1, 2007 Author Share Posted March 1, 2007 Chest today, might be my weakest bodypart, except for legs. Dumbell bench press24 x 824 x 824 x 7 Incline dumbell bench press22 x 822 x 822 x 7 Okay, today I did something I've never done befor, I tried to superset. Don't know why this is good, but I've read it is. If you have some information about it that explains the pros and cons please share!I did it with dips and pec decs, both are new exercises for me. I did the dips kind of bent over so I would hit the chest even more. DipsBW x 8BW x 7 (now I was fuckin exhausted from the pec decs)BW x 7 Pec decs30 x 1030 x 730 x 9 Cable cross-overs (for the lower chest)36 x 836 x 832 x 8 Not really a good session, but it was okay. peace out Link to comment Share on other sites More sharing options...
xjohanx Posted March 2, 2007 Author Share Posted March 2, 2007 Back day, also know as favourite day.I changed my back routine last week, instead of doing loads of cable-excersises I decided to go hardcore. So I started with the classics. Barbell rows(new)60 x 860 x 757,5 x 8 Dumbell rows(this one is a new oldie or something. I used to do it, but stopped, don't know why, now it's here to stay, I LOVE IT!)26 x 1026 x 1026 x 10 V-bar pulldowns68 x 868 x 764 x 8 Cable row (Sometimes I will switch this one with Lat pulldowns)64 x 964 x 864 x 8 My back was totally finished after this but I still had some energy so.. Side lateral raises10 x 1010 x 1010 x 8 Good session. peace out Link to comment Share on other sites More sharing options...
xjohanx Posted March 6, 2007 Author Share Posted March 6, 2007 yesterday was triceps n shoulders. I went to a friend who has a bench and some dumbells and tried to make the best out of it. Narrow grip bench57 x 655 x 957 x 8 Seated dumbell press16 x 916 x 916 x 8 French press (don't normally do this, but since I couldn't do cable excersises i had to)28 x 727 x 827 x 8 Dumbell side lateral raises (standing)11 x 1011 x 1011 x 10 Bent over side lateral raises11 x 1211 x 1211 x 12 Front barbell raises (Never done these before)17 x 1217 x 1217 x 10 (now it started hurting like hell) today was guns and forearms Barbell curl40 x 840 x 840 x 8 Barbell rows with supinated grip55 x 855 x 855 x 8 Alternating hammers18 x 818 x 818 x 8 Alternating dumbell curls18 x 818 x 818 x 7 good session. Link to comment Share on other sites More sharing options...
xjohanx Posted March 7, 2007 Author Share Posted March 7, 2007 legs and abs Calf press141 x 19141 x 19141 x 18141 x 16132 x 16 Hanging leg raises3 sets Machine crunches3 sets Squats50 x 1550 x 12 (a guy walked right into me, I almost dropped the barbell)50 x 14 kind of crappy session, my legs suck. but i'll keep working on em. Link to comment Share on other sites More sharing options...
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